Kiwi Seed Nutrition: Benefits and Uses

Kiwi is a more popular fruit, but you may be surprised to know that even kiwi seeds contain essential nutrients that can enhance your health. In this blog article, we will explore the nutrition profile of kiwi seeds, their benefits, and uses.

Nutrition Profile of Kiwi Seeds

Kiwi seeds are tiny, black seeds that are edible and are packed with essential nutrients. They are high in antioxidants, dietary fiber, and omega-3 fatty acids.

According to the United States Department of Agriculture (USDA), one ounce (28 grams) of kiwi seeds contains:

- Calories: 50
- Protein: 2 grams
- Fat: 3 grams
- Carbohydrates: 6 grams
- Fiber: 4 grams
- Calcium: 3% of the Daily Value (DV)
- Iron: 4% of the DV
- Vitamin C: 7% of the DV
- Vitamin E: 9% of the DV

Benefits of Kiwi Seed Nutrition

1. Boosts Immunity
Kiwi seeds are loaded with Vitamin C, which helps to boost the immune system and fight against free radicals that cause diseases like cancer.

2. Improves Digestion
Kiwi seeds are rich in dietary fiber, which helps to regulate digestion and prevent constipation. The fiber content in kiwi seeds also helps to lower cholesterol and improve heart health.

3. Improves Skin Health
Kiwi Seed Oil is commonly used in skincare products because it contains high levels of antioxidants and Vitamin E, which help to protect and moisturize the skin.

4. Good for Eye Health
Kiwis seeds contain lutein and zeaxanthin, two potent antioxidants that protect against age-related macular degeneration and cataracts.

Uses of Kiwi Seeds

1. Add them to Smoothies
Kiwi seeds can be added to smoothies to boost the fiber and nutrient content.

2. Sprinkle on Yogurt or Oatmeal
Add a sprinkle of kiwi seeds on top of yogurt or oatmeal for a crunchy texture and added nutrition.

3. Make a Face Mask
Mix kiwi seed oil with a little honey and use it as a face mask to moisturize and protect the skin.

4. Use in Baking
Kiwi seeds can be added to baked goods like bread and muffins to add healthy nutrients.

Conclusion

Kiwi seeds are often overlooked, but they are a treasure trove of essential nutrients. They provide numerous health benefits and can be used in various ways to enhance your nutrition and skincare routine. Add some kiwi seeds to your daily diet and start reaping the rewards!